Nutritional Bases of Health - Health CSET #2
Principles of weight management
Choosing nutritionally balanced meals and snacks while getting regular exercise and avoiding dangerous diet plans. eat smaller portions, eat slower to enjoy its taste, take a walk instead of eating when you're bored,
Weight loss
For a weight loss of 1 to 1½ pounds per week, daily intake should be reduced by 500 to 750 calories. Eating patterns that contain 1,200 to 1,500 calories each day can help most women lose weight safely, and eating patterns that contain 1,500 to 1,800 calories each day are suitable for most men for weight loss
Daily recommended calories is
For adult women.. ranges 1,600-2,400 For adult men.. ranges 2,000-3,000 For teen who are sedentary 2,000-3,000
Types of cholesterol
HDL (good) and LDL (bad) HDL carries cholesterol to the liver where it can be removed from the body
Minerals
are naturally occurring, inorganic solids that have a crystal structure and a definite chemical composition. Humans only need small amounts 24 minerals are essential for good health, but the 7 most important are calcium, sodium, potassium, magnesium, phosphorus, chlorine, and sulfur page 207
Consequences of a deficiency in water
dehydration... when the body becomes dehydrated, it loses important electrolytes along with the missing water
Mineral: Sodium
people usually consume way more than needed... it is important for several body processes such as functioning of the heart and water balance. Too much sodium can raise blood pressure Sources: Table salt and other salty foods
Sources of minerals
plants absorb minerals from rocks and soil through their roots, then animals eat the plants or other animals that have eaten the plants
Mineral: Potassium
potassium and sodium work together to maintain water balance in the body... people who consume enough potassium generally have lower blood pressure Food rich in potassium = baked potatoes, spinach, bananas, oranges, dried fruits, meat, poultry, fish
Binge Eating Disorder
significant binge-eating episodes, followed by distress, disgust, or guilt, but WITHOUT the compensatory purging, fasting, or excessive exercise that marks bulimia nervosa
What are nutrients?
substances the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy
Types of fats
unsaturated, saturated, trans and cholesterol (a fatlike substance)
What are water soluble vitamins?
vitamins that cannot be stored in the body and must be supplied by our diets... found in fruits & veggies Vitamin C and all the B vitamins are water soluble. Help with metabolism,
What are fat soluble vitamins?
vitamins that dissolve in fat and can be stored in the body... Vitamins A, D, E, and K (page 203) They help with maintaining healthy skin, bones, teeth, and hair for the most part. Vitamin K helps in clotting blood
Diet for people with diabetes
- eat balanced meals and snacks on a regular schedule - monitor your carbohydrate intake (replace some card heavy foods with foods that are high in UNSATURATED fats) if you have a sugary treat, avoid other carbs that day
Risk Factors for obesity
..
Consequences of a deficiency in carbohydrates
...
Consequences of a deficiency in fats
...
Consequences of a deficiency in proteins
...
Consequences of a deficiency in vitamins & minerals
...
Dietary Guidelines for infants
0-1 year (or longer if desired): exclusively feed infants human milk or iron-fortified infant formula when human milk is unavailable. Provide infants with supplemental vitamin D beginning soon after birth. At about 6 months, introduce infants to nutrient-dense complementary foods.. a variety of foods from all food groups. Include foods rich in iron and zinc
Dietary Guidelines for people with cardiovascular disease
1) Consume a diet high in fruits, vegetables, nuts and whole grains, and low in refined grain products. 2) Substitute non-hydrogenated unsaturated fats for saturated fats and trans fats. 3) Increase the consumption of omega-3 fatty acids from fish, fish oil supplements, or plant sources
Nutritionists recommend getting about ______% of daily calories from proteins.
10-35%
Nutritionists recommend getting about ______% of daily calories from fats.
21% unsaturated and 6% saturated fats??? on page 217
Nutritionists recommend getting about ______% of daily calories from carbohydrates.
45-65% but mostly complex carbs over simple carbs
Health risks associated with obesity
????Health problems occur at higher rates among the obese Spend 42% more on health care costs 50% to 100% increased mortality Results in reduced quality of life Most conditions can improve with weight loss
What are macronutrients?
A dietary component that provides energy. Macronutrients include protein, fats, carbohydrates, and alcohol
Bulimia
An eating disorder characterized by episodes of secretive excessive eating (binge-eating) followed by inappropriate methods of weight control, such as self-induced vomiting (purging), abuse of laxatives and diuretics, or excessive exercise
Demonstrate knowledge of eating disorders and their relationship to individual health and body image
An eating disorder is a mental disorder that reveals itself through abnormal behaviors related to food. Eating disorders are about more than just food though, they are also about emotions, thoughts, and attitudes.
What are antioxidants? type of vitamin
Antioxidants are a type of vitamin that help protect health cells from the damage caused by the normal aging process as well as certain types of cancers Vitamins C and E are the most powerful antioxidants.
Dietary Guidelines for kids
Between ages of 2-10, children should be consuming between 1,000-2,000 calories a day.. obviously it increases a little with age so 2 year olds don't need the full 2,000
Mineral: Calcium
Calcium is important in the formation and maintenance of bones and teeth, important in blood clotting, and the functioning of the nervous system. Lack of calcium can lead to osteoporosis
Dietary guidelines for teens
Caloric intake should increase for teens to support growth and development Males 14-20 should be eating 2,000-3,000 Females 14-20 should be around 1,800-2,400
Calorie
Calories are units of energy... the amount of energy released when nutrients are broken down
What are the categories of essential nutrients?
Carbohydrates - can be used as source of energy Fats - can be used as source of energy Proteins - can be used as source of energy Vitamins Minerals Water
Complete vs. Incomplete Proteins
Complete proteins = proteins that contain all 9 of the essential amino acids that your body doesn't produce on its own (ex. meats and fish) Incomplete proteins = proteins that lack one or more of the essential amino acids (usually plant proteins)
Limit calories from added sugars and saturated fats and reduce sodium intake
Consume less than 10 percent of calories per day from added sugars[2] • Consume less than 10 percent of calories per day from saturated fats[3] • Consume less than 2,300 milligrams (mg) per day of sodium
Sources of fats
Make most of your fat sources from fish, nuts, and vegetable oils (but they can also be found in __________) Limit fats from butter, margarine, lard, shortening, etc.
Dietary guidelines for adults (men & women)
Men: 2,400-3,000 Women: 1,800-2,400 ALL DEPENDING ON PHYSICAL ACTIVITY LEVEL
Interpret information on food labels
PAGE 224. ! Ingredients are listed in order by weight - ingredients ending in "ose" are usually different types of sugars - artificial sweeteners = aspartame/sucralose - preservatives = BHA, BHT, sulfites ! Note the number of servings per container - serving sizes are standardized for more than 100 different food categories for each comparisons ! Note the number of calories in one serving - Daily caloric intake depends on a person's age, sex, weight, BMR, and activity rate ! Look at Daily Percent Value - you should limit saturated fat, cholesterol, and sodium - look for fiber and valuable vitamins such as iron or calcium
Possible causes & Treatment of Anorexia
Possible causes: low self-esteem, lack of the chemical that regulates mood (serotonin or dopamine?) Treatment: usually begins in a hospital where doctors, nurses, dieticians, and mental health experts can work together
Possible Causes & Treatment of Bulimia
Possible causes: the person might want to "diet".. might use food to feel better emotionally so they binge, then feel guilty and purge it Treatment: Many people with bulimia are aware of their behavior but too ashamed to get help.. combining psychotherapy and antidepressants is usually what doctors will prescribe
Main sources of fiber and benefits of fiber in your diet
Sources: fruits, vegetables with edible skins/seeds, beans, nuts, and whole grain breads Benefits: helps prevent constipation, reduce risk of colon cancer and heart disease
Symptoms and Health Risks of Anorexia
Symptoms: extreme weight loss, slowed heart and breathing rates, dry skin, lowered body temperature, loss of periods for females Health Risks: lack of essential minerals can cause the heart to stop suddenly
How much water are you supposed to drink each day?
Teen Girls = at least ten 8 ounce cups of water Teen Boys = 14 cups of water
Proteins break down into
amino acids
What are trans fats?
The type of fat produced when manufacturers add hydrogen to the fat molecules in vegetable oils to make foods stay fresh longer... Found in margarine, chips, and commercially baked goods
Dietary Guidelines for people with some types of cancer and/or heart disease
Traditional Mediterranean diet 1) High intake of vegetables, legumes, fruits, nuts, and unrefined cereals. 2) High intake of olive oil, but low intake of saturated lipids. 3) Moderate intake of dairy products, mostly in the form of cheese or yogurt. 4) Low intake of meat and poultry. 5) Regular but moderate intake of alcohol, primarily in the form of wine and generally with meals
T or F: Teen girls and low-income toddlers are at risk for inadequate intakes of iron
True
BMI Classifications of Obesity
Underweight: Kids below 5th percentile. adults less than 18.5 kg/m squared Normal: kids between 5th and 85th percentile. adults between 18.5-25 BMI Overweight: kids 85th-95th percentile. adults 25-30 BMI Obese: above 95th percentile kids.. adults above 30 BMI
Sources of vitamins
Vitamins are abundant in fruits, vegetables, and grains; they are also added to some processed foods
If you decrease your caloric intake, but do not exercise, what happens to your basal metabolic rate (BMR)?
Your BMR goes down, which means that your body will not burn calories as efficiently as it did before.
What are simple carbohydrates?
also known as sugars... glucose is the most important because it is a major provider of energy for cells. All other types of sugar are converted to glucose once they are inside the body Simple = MONOSACCHARIDES Examples: table sugar and syrups
Dietary guidelines for pregnant women
ensure that adequate intake of micronutrients, particularly folic acid, iron, and calcium during the perinatal period
Types of vitamins
fat soluble and water soluble... also antioxidants
What are saturated fats?
fats that have all the hydrogen the carbon atoms can hold... usually solid at room temp. Found in animal fats, like lard, and dairy products Too much saturated fat in the diet can lead to heart disease
What are unsaturated fats?
fats that have at least one opening for hydrogen to be added to their molecule... usually liquid at room temperature... found in vegetable oils, nuts, and seeds. They can help fight heart disease. Monounsaturated = olive oil, peanuts, canola oil Polyunsaturated = safflower, corn and soybean oils, as well as seafood (A balance of mono & polyunsaturated is good for the diet)
Fats break down into
fatty acids and glycerol
How many servings of fruit and veggies should you have daily?
five servings per day minimum?
What are nutrient-dense foods?
foods that contain a high ratio of nutrients compared to calories They are low in saturated fat, trans far, added sugar and salt... Examples of nutrient-dense foods are lean meats, fish, poultry, and legumes (beans, peas, and lentils)
Carbohydrates break down into
glucose (sugar)
Social-Ecological Model
individual, interpersonal, organizational, community, public policy A framework developed to illustrate how sectors, settings, social and cultural norms, and individual factors converge to influence individual food and physical activity choices
Mineral: Iron
is necessary for healthy red blood cells and the hemoglobin inside of them that helps them carry oxygen from the lungs throughout the body Teen girls and adult women need extra iron due to periods, but all teens (boys and girls) need iron to build muscle mass Sources: green, leafy vegetables, dried fruits, fortified cereals, seafood, red meats
Anorexia Nervosa
lack or loss of appetite... individual doesn't eat enough food to maintain a healthy body weight Anorexia Nervosa = an emotional disorder characterized by an obsessive desire to lose weight by refusing to eat
Dietary guidelines for older adults
less calories per day than when they were younger Older Men: 2,000-2,400 Older Women: 1,600-2,000
If the food has been ENRICHED, it means _____________.
lost nutrients have been restored
Fats
made of carbon, hydrogen, oxygen (like carbs) but in different proportions... they supply your body with energy, form your cells, maintain body temperature, and protect your nerves. Ounce for ounce, fats have twice as many calories as carbohydrates
What are complex carbohydrates?
made up of sugars linked together to form long chains that provide longer lasting energy.. better for you (provide more nutrients than simple carbs) Complex = POLYSACCHARIDES Examples: Fiber and starches
Health Risks of Bulimia
may suffer from dehydration, kidney damage, and a lack of necessary vitamins and minerals due to the binging and purging (even though the person might still be in a normal weight range for health)
Sources of proteins
meat, eggs, poultry, milk, and milk products. nuts, dried beans, dried peas, and lentils also have lots of protein
What is cholesterol?
not a necessary part of the diet because your liver can produce all that you need. It is a waxy, fatlike substance that is found only in animal products. If your cholesterol levels are too high, they can form plaque on blood vessels, which could block blood flow to the heart (atherosclerosis) and lead to a heart attack
If the food has been fortified, it means ___________.
nutrients have been added
Carbohydrates
nutrients made of carbon, hydrogen, and oxygen that supply energy for bodily functions... 2 types: simple carbs and complex carbs
Proteins.. what are they and what are they made of?
nutrients that contain carbon, hydrogen, oxygen AND nitrogen. Serve as a source of energy as well as to build, repair, and maintain the body's cells and tissues They are macromolecules that are made of amino acids... 2 types: complete and incomplete proteins
Vitamins
organic compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients but do not provide you with energy
Essential Amino Acids
the proteins in your body are made up of 20 different amino acids... but 9 of them cannot be made by the body and must be eaten in your diet... these are essential amino acids (the 9 that must be provided through your diet)
